I'm struggling very badly with my various subtypes of OCD (somatic OCD, perfectionism OCD, slight and occasional harm OCD, order and symmetry OCD and pure OCD) Can anyone help/got suggestions for these following episodes: Fixating on a certain tasks example turning my lamp on but for years I've always done a cleaning hands ritual before I felt like I could turn the lamp because I feel like I'm going to contaminate the switch by touching it without washing my hands first.. Each time I wash my hands it a WHOLE exhausting thing but for the past 48 hours I've been forcing myself to just extremely quick pump some hand wash ony hands and spud up my hands (not in a compulsion type of way) then rinsing my hands followed by drying them (not in a ritual type way) which has been SUPER alien to me but been SUPER proud as for the past 24ish hours when I've washed my hands I've not counted.. SUPER PROUD of that.. My issue is the horrible feeling of doubt, thinking that something bad (anything could pop into my head) but it's usually like close people to me will find out of about past things I've done that I'd like to forget hence losing those people in my life due to disappointment/disrespect and also think of news headlines about murders and it's almost like I put myself in place of the person that was murdered and imagine the fear they went through.. By doing the ritual of washing my hands before turning the lamp in feel like everything will be ok.. I know it's irrational but in that moment I feel like 'oh if there's a chance I can stop a situation arising by doing compulsions/rituals why wouldn't you'.. I suppose this is all about what ERP does by teaching you that it's ok to sit with you anxiety but it's so difficult when your spiralling into a panic.. My situation is made 100% times worse as where I leave I share my entrance to my flat with a cocaine dealer and he makes constant noise and having parties (breaking covid guidelines in the UK) and I think 'if you do this (ritual) that amount of times, it's going to be a quite undisturbed evening.. I can't control everything and I know that but it's the horrible feeling when you feel that doing rituals will in someway shape or form help the situation.. Especially when you start getting into a situation where you feel like your spiralling with your panic and getting palpitations.. Can anybody suggest an exercise to help deal with these type of situations.. Apologies about the length of this post, it's very hard to describe plus I can get fixate on if I've typed out a word wrongly, I hate the number three but sometime I'll type of a word wrongly once, twice and then three that's when I'll panic.. My number I prefer is four I don't want to count but it's been happening for so that it's all automatic like you doing alot of things in auto pilot mode..